by JENNIFER GOODSON, MA, LMHC
End-of-the-day gut discomfort, fatigue, achy joints, brain fog, and many other physical symptoms can be related to poor gut health that in turn may cause depressed mood and anxiety. Detoxing from the day includes maintaining a healthy lifestyle of what comes in and what goes out. I ask my clients questions about not only their current situation, mood, thought patterns, and deep life issues but also their sleep, eating patterns, physical activity, and stress levels. We must encompass the big picture in order to understand how our mental health is being affected and find a solution that is life-changing.
There’s this idea that nutrition plays a strong role in supporting or destroying our physical health and well-being. The impact of nutrition on mental health is just as significant as the focus on prevention of physical illness. A balanced diet can help manage and even prevent certain mental health challenges (O’Neil, 2014).
The “gut-brain axis” closely links the brain and gut. Our brain function and mood are influenced by the bacteria and neurotransmitters in our digestive system. Any imbalance in gut bacteria is associated with anxiety and depressed mood symptoms. To maintain a healthy and balanced mental health, it is imperative to eat a diet rich in fiber, probiotics, and prebiotics (Mayer, 2011 and Cyran & Dinan, 2012).
For optimal brain function, consuming a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats is necessary. When we eat processed foods, sugars, and unhealthy fats, inflammation begins, our energy depletes, and our moods become dysregulated. When we implement balanced meals, our blood sugar levels stabilize, our energy is sustained, and we experience positive mood regulation (Lassale, et al., 2019 and Sánchez-Villegas, et al. 2009).
We can put two and two together with common sense and know that by reducing caffeine and sugar, we decrease anxiety and irritable mood symptoms. Therefore, it is not too far-fetched to see how creating a balanced, healthy diet and lifestyle helps to regulate mood and lowers the risk for mental health disorders.
Tips for Supporting Mental Health Through Nutrition
- Eat regular, balanced meals to maintain steady energy and mood.
- Don’t forget your fruits and vegetables.
- When given the choice, choose whole grains over refined carbs.
- Include healthy fats, such as olive oil, avocados, and nuts.
- Drink plenty of water to avoid dehydration.
- Limit processed foods, as well as sugary snacks and drinks.
- Yogurt and kimchi are excellent for gut health.
Nutrition plays a significant role in promoting well-being and mental health. Through informed dietary decisions and maintaining a balanced, nutrient-dense diet, individuals may improve mood, resilience, and overall life quality. Although nutrition should not replace professional mental health treatment, it can complement existing approaches to emotional and psychological well-being.
About the Author: Jennifer Goodson, MA, LMHC, CAGCS is a licensed mental health counselor with a private practice in Winter Haven, Florida. She is also a Professor of Psychology at Warner University in Lake Wales and a transformational speaker committed to promoting emotional and mental well-being. Jennifer holds a Master of Arts in Clinical Mental Health Counseling from Regent University in Virginia Beach, Virginia. To learn more, visit www.pathwaycounselingservice.com.
References
- O’Neil, A., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., Berk, M., & Jacka, F. N. (2014). Relationship between diet and mental health in children and adolescents: a systematic review. American journal of public health, 104(10), e31–e42.
- Mayer E. A. (2011). Gut feelings: the emerging biology of gut-brain communication. Nature reviews. Neuroscience, 12(8), 453–466.
- Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior. Nature reviews. Neuroscience, 13(10), 701–712.
- Lassale, C., Batty, G. D., Baghdadli, A., Jacka, F., Sánchez-Villegas, A., Kivimäki, M., & Akbaraly, T. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular psychiatry, 24(7), 965–986.
- Sánchez-Villegas, A., Delgado-Rodríguez, M., Alonso, A., Schlatter, J., Lahortiga, F., Serra Majem, L., & Martínez-González, M. A. (2009). Association of the Mediterranean dietary pattern with the incidence of depression: the Seguimiento Universidad de Navarra/University of Navarra follow-up (SUN) cohort. Archives of general psychiatry, 66(10), 1090–1098.